Programming Alone

How to design your own calisthenics programs.

If you like to have more control over your training or have very specific goals in mind, it is possible to design your own programs within this app while still respecting our method and guidelines for a safe and effective training.

As general rule of thumb, we recommend designing programs that include balanced elements of pull, push, core and leg strength and mobility, although the proportion of each element in your training can be adapted to your needs.

After determining which amount of care and focus you will give to each element, the first thing you need to do is choose how many times a week you will train and how you will spread your exercises across your training week. It is better to train at least twice a week since training less often than this will only maintain your current fitness level without really helping you reach your goals. We also strongly advise not to train more than 5 times as this will not allow you to recover enough and will slow your progress and eventually lead you to injury.

3 times a week is great for beginner and intermediate levels, and 4 times a week works best for advanced level.

Please make sure you avoid training strength more than 2 days in a row too. If you really want to train 3 days in a row, one of these sessions should be dedicated to mobility, cardio or both.

The next thing you need to consider is which exercises you will train and at which intensity.

We usually train pure strength 30% of the time, and strength endurance 70% of the time.

To train pure strength, you will need to pick an exercise that challenges you for 3 to 5 reps, and perform 3 to 5 sets of 3 to 5 reps with long rest periods (up to 5 minutes if needed). Repetitions for strength training should always be done with great form, and if that is not possible you will need to pick an easier exercise. Rest times are also longer because you should make sure you recover enough to perform all your sets and reps properly.

To train strength endurance, you will need to pick exercises that challenge you for 15 to 20 reps, and perform 3 to 4 sets of 15 to 20 reps. Of course your form should still be great, but if your last reps don’t look perfect it is still acceptable, as this kind of training is meant to be tiring and the intensity is lower and therefore safer than with strength training.

Static holds (when we hold a position for a certain time) should be trained below your maximum capacity. This means you should pick a variation that you can hold for at least 10 seconds and also that you should not hold it until failure, as this will not be optimal for building strength. You should be able to complete 3-5 holds for the same amount of time.

Static holds can also be used for strength endurance training. In this case, try to pick a variation that challenges you for 30 seconds to 1 minute and try to hold it longer and longer. 3 sets should be enough.

Finally, make sure you include cardio and mobility training on some days, as these are equally important as training your strength. Pure strength won’t take you far if you can’t move properly or are not able to endure physical activities due to poor cardiovascular health.

You will find all the exercises sorted by category and level in the “All Exercises” section of the app (home screen). Reading the article about body angle will also help you find the right exercises for you and your program.

We hope you will enjoy programming and wish you a happy and safe training!